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Recipe Collection 87 PDF
Recipe Collection 87 PDF
Recipe Collection 87 PDF
i
Healthy Living Cookbook
Calgary Immigrant Womens Association
Notare quam littera gothica quam nunc putamus parum claram anteposuerit litterarum formas
Calgary Immigrant Womens Association
Healthy Living Cookbook
Recipes in this booklet were provided by women who participated in the Healthy Living: Preventing Type II
Diabetes in Immigrant Women and their Families project. These recipes are suggested ideas for making healthy
meals. Please consult the Canada Food Guide for information on healthy eating.
CIWA would like to thank all those who participated in the making of this booklet:
The participants who provided the recipes - those whose names appear on the recipe pages and those who chose
to stay anonymous, Grace Wong RD - project dietitian, Public Health Agency of Canada (PHAC), Natalia Sim,
Project Coordinator, and Haneen Omar, former project coordinator for her work on the booklet.
Calgary Immigrant Women Associationn
#200, 138 - 4th Ave SE
Calgary, Alberta
T2G 4Z6
Tel (403) 263-4414
Fax (403) 264-3914
Notare quam littera gothica quam nunc putamus parum claram anteposuerit litterarum formas
Cookbook Terms and Definitions
Bake: to cook food in the oven at a specific temperature as listed in the recipe
Beat: to smooth by using a brisk, regular revolving motion that lifts the mixture over and over
Blend: to combine two or more ingredients by mixing thoroughly
Boil: to cook in boiling water or other liquid. Liquid "boils" when bubbles rise continuously to the top
Chop: to cut into small pieces using a knife or other sharp utensil
Cube: to cut in even pieces or cubes
Dice: see cube
Entree: a dish served as the main part of the meal. It may be served with a starter and/or dessert or alone
g: grams
Garnish: to decorate foods, usually with other foods
Grease: to rub lightly with shortening or butter. Often, you can squirt pans with non-stick spray instead
Mince: chopping something into very tiny pieces
ml: millilitres
Preheat: to heat oven to desired temperature before putting food in oven
Roast: to cook by dry heat in oven
Saut: (SAW-TAY) to quickly heat meat or vegetables in fat in an open pan
Sift: to put dry ingredients through a sifter, to lighten and/or incorporate them, or to remove large pieces
Simmer: to cook liquid just below the boiling point
Slice: to cut a complete straight line or sheet through a food (such as a slice of bread)
Starter: a dish that may be served as an appetizer, snack, side dish or light meal
Stir: to mix foods with a circular motion for the purpose of blending or obtaining uniform consistency
Tbsp.: tablespoon; 1 tbsp.=15 ml or 3 teaspoons
Healthy Living Cookbook
Calgary Immigrant Womens Association
Notare quam littera gothica quam nunc putamus parum claram anteposuerit litterarum formas
Toss: to lightly blend ingredients by lifting them and letting them fall back in the bowl
Tsp.: teaspoon; 1 tsp=5 ml
Calgary Immigrant Womens Association 2009 1
Salads & Starters
Healthy Living Cookbook
Calgary Immigrant Womens Association
Calgary Immigrant Womens Association 2009 2
Name of Recipe: Country Bread
Country:: France
Use: starter for any meal
Provided by: Myriam Piu
Ingredients
900 grams of white flour
100 grams of rye flour
20 g of salt
20 g of yeast
Enough water to make dough that is firm but not too dry or too sticky
Directions
Mix all ingredients very well by hand or in a bread mixer until elastic. Cover the bread
and let it rise for 45 minutes in a warm place. Divide the dough and shape into
baguettes (that is the long French bread). Let the baguettes rise again for 1 and a half
hours. Make superficial cuts on baguettes with a knife. Preheat oven to 240 degrees C
(450 F) and leave a heatproof dish of water in the oven. Bake baguettes in a nonstick
sheet for 20 minutes or until lightly coloured.
Calgary Immigrant Womens Association 2009 3
Name of Recipe: Gimbab
Country: Korea
Use: starter
Provided by: Mihyang Park
Ingredients
For one person
1 piece dry seafood
cup rice
1 egg, boiled
Cucumbers, sliced thin
Carrots, sliced thin
Ham or Beef
Salted bean curd (check on this one)
Directions
Place sheet of dry seafood on a bamboo roll. First add a layer of rice, then boiled egg
(mashed and spread), then cucumber, then carrots, and then cooked beef or ham. Roll
together tightly until the roll sticks. Enjoy!
Calgary Immigrant Womens Association 2009 4
Name of Recipe: Shakshooka
Country: Sudan
Use: Salad
Provided by: Siham Abdel Wahab
Ingredients
4 eggs
4 tomatoes, diced
3 tbsps. olive oil
tsp dill
Salt and pepper to taste
1 clove garlic, crushed
Serve with pita bread
Directions
Now mix all ingredients in a large bowl in this order: egg whites, cheese, half the
salmon, mayonnaise, butter, the rest of the salmon
Boil beets, carrots and potatoes (keep skin on) until they are soft. Let them cool down.
Peel the vegetables and use equal quantities (example 1 carrot, 1 potato and 1 beet)
and cut into cubes
Mix all the vegetables together and dress with olive oil. You can add some salt, dill
and parsley for garnish.
Enjoy!
Calgary Immigrant Womens Association 2009 9
Name of Recipe: Green Pea Soup
Country: France
Use: lunch, dinner,
Provided by: Annie Fortin
Ingredients
1 kilogram of green frozen peas
2 liters (8 cups) of low salt chicken broth
5 cloves of garlic, crushed
2 bay leaves
Directions
Bring to a boil for 20 minutes, take out Bay leaves and let it cool down and then blend it
in a food processor. Serve hot.
Calgary Immigrant Womens Association 2009 10
Name of Recipe: Indian-style Chickpeas
Country: India
Use: side dish, snack or light lunch
Provided by: Tanu
Ingredients
2 cups chickpeas soaked in water overnight.
1 green chili chopped
1 tsp cumin seeds (grounded)
1 tsp garam masala or curry powder
tsp red chili powder
1 cup onions finely chopped
1 tsp ginger-garlic paste
1 cup chopped tomatoes
Directions
Boil chickpeas for 15 minutes. In a frying pan heat oil or ghee and add chopped green
chili, ginger-garlic paste and onion. Fry onion until golden brown then add tomatoes,
garam masala, red chili powder and cook until it leaks oil.
Add boiled chickpeas to the gravy and a small amount of water if needed. Simmer on
low heat, add salt to taste. Once cooked sprinkle cumin powder, mango powder, black
pepper (ground). Let it simmer. Serve hot with fresh coriander leaves and naan or pita
bread.
Calgary Immigrant Womens Association 2009 11
Name of Recipe: Fried Green Beans
Country: India
Use: side dish, snack or light lunch
Provided by: Tanu
Ingredients
Green beans chopped
2-3 garlic cloves, finely chopped
1-2 green chilies finely chopped
tsp fenugreek seeds
tsp turmeric powder
tsp red chili powder
1 tsp garam masala
cup of chopped tomatoes
Salt to taste
1 tsp ghee or oil
Directions
Heat ghee or oil in a frying pan, add fenugreek seeds and let it splutter. Then add green
chilies, garlic and fry for1 minute. Add chopped tomatoes, green beans and salt
according to taste. Let it cook for some time. Once done, add turmeric powder, red chili
powder and garam masala and cook for at least another 10 minutes. Serve hot with
rotis and lentils.
Calgary Immigrant Womens Association 2009 12
Entrees
Healthy Living Cookbook
Calgary Immigrant Womens Association
Calgary Immigrant Womens Association 2009 13
Name of Recipe: Caldo de Huevo
Country: Columbia
Use: Breakfast
Provided by: Maria Contreras
Ingredients
3 liters of water
4 medium potatoes
1 small carrot
1 small onion
6 eggs
2 cloves of garlic
Salt and pepper
Cilantro, chopped
Directions
Put the vegetables in the pot, add salt to taste and boil
Boil the eggs separately; when the eggs are boiled, cut into four pieces
When the vegetables are nearly cooked, add the eggs, lower the heat and cook for 10
minutes then move the food into a serving dish
Place fish in a baking dish with the vegetables, onions and tomatoes
When the tofu is browned, add garlic, soy sauce, stir fry sauce and stir well
Turn off the heat and cover so that vegetables stay crisp but warm
Add milk (and flax seed or bran if you are using them) and stir continuously until it
thickens
Add enough mix to cover the bottom of a shallow pan and cook on both sides until
browned
Add potato and chicken or beef and cook for 2-3 minutes
Slowly add water while mixing and cook until the chicken or beef is cooked
Add salt, pepper and turmeric and mix in. Remove the pot from the stove.
In a baking dish or casserole dish, place the mixture from the pot and add eggs and
mix very well then sprinkle with cheese
Bake in 180-200 degrees C (400-450 F) for 20-30 minutes, until the meat is tender
Serve hot
Calgary Immigrant Womens Association 2009 22
Name of Recipe: Pan-fried Tofu
Country: Hong Kong
Use: lunch or dinner
Provided by: Laverne Ho
Ingredients
Diced firm tofu (1 block)
Soy sauce, to taste
1 tbsp cooking oil
1 tbsp sesame seeds
Directions
Serve hot
Calgary Immigrant Womens Association 2009 23
Name of Recipe: Sole Fillet
Country: China
Use: dinner
Provided by: Shumei Lee
Ingredients
1 sole fillet
Salt and pepper for seasoning
cup lemon juice
1 tablespoon of lemon butter
1-2 minced garlic cloves
1 minced shallot
1 tsp Dijon mustard
1 tsp lemon zest
Some lemon juice and salt to top off, according to your taste
Directions
Mix butter, shallots, Dijon mustard, lemon juice, salt and pepper and mix very well
Season the fillet with the mixture and wrap in plastic wrap then store in the fridge for
30 minutes or more
Place fillet on tin foil, and spread lemon butter on top and wrap tightly so that liquids
dont leak out
Place fillet package on a baking sheet and bake for 7-12 minutes or until desired
tenderness
Calgary Immigrant Womens Association 2009 24
Name of Recipe: Tortas de Papa
Country: Mexico
Use: lunch
Provided by: Dunia Clemente
Ingredients
4 medium potatoes, peeled and boiled until soft and mashed
cup shredded cheese (your favorite)
2 eggs
Salt and pepper to taste
Directions
Mix ingredients together well in a bowl (you may use a potato masher to mix them well).
Make patties with two table spoons of the mix. Heat a pan on medium-high heat, and
cook patties, turning sides when starting to brown. Enjoy!
* If there are other spices that you like, you may add them (example: paprika, cumin or
curry powder).
Calgary Immigrant Womens Association 2009 25
Name of Recipe: Tuna Cake
Country: unknown
Use: lunch
Provided by: Anonymous
Ingredients
1 clove of garlic
1 onion, medium chopped
3 tbsp oil
1 cups of diced bread with a little milk
2 cans of tuna
cup of milk
4 tbsp parmesan cheese
6 eggs
1 tsp mustard
Salt and pepper to taste
Directions
Fry onion with garlic in hot oil until golden in color, put the bread for five minutes then
add tuna, milk, cheese and eggs. Scramble ingredients together. Season with mustard,
salt and pepper
Calgary Immigrant Womens Association 2009 26
Name of Recipe: Vegetable Cake
Country: China
Use: breakfast
Provided by: Lucy Zhou
Ingredients
1 cup of chopped green onions
3 eggs
1 cups of flour
1/4 cup water
pinch of salt
Chinese spices, as desired
1 sliced zucchini
Frying oil
Directions
Mix flour, green onions, eggs, water, salt and spices until you make a sticky dough
and use to coat the zucchini slices
Put pieces that are the size of 1 tablespoon of dough into the oil and cook for 5-6
minutes each, then turn and cook for another 3-4 minutes each until cooked.
Enjoy!
Calgary Immigrant Womens Association 2009 27
Name of Recipe: Veronica's Lunch
Country: unknown
Use: lunch
Provided by: Veronica Ho
Ingredients
Mixed Fruit J uice
Orange J uice
Mixed Frozen Veggies
Pasta
Milk and cheese (melted) OR 1 can condensed mushroom soup
Salt and pepper for seasoning
Baked potato to be served on the side
Directions
Boil the pasta as directed on the package, using oil and salt
Cook the sauce (milk and cheese) or the mushroom soup, add salt and pepper
Cook the frozen veggies separately in water, then mix with the cooked pasta
Blend fruit and orange juices together and serve on the side
Calgary Immigrant Womens Association 2009 28
Name of Recipe: Fried Rice
Country: India
Use: lunch or dinner
Provided by: Pritpat Kaw Dhunna
Ingredients
2 cups basmati rice
1 cup green peas
1 cup carrot, cubed
2 onions, sliced thin
1 or 2 green chilies, chopped
1 tbsp oil or butter
Salt and black pepper to taste
2 cups chopped cabbage
Directions
Put all the vegetables in the pot and cook until soft
Put a half of this mixture at the bottom of the pan which you will use for baking
In a small bowl, stir together thyme, rosemary, olive oil, vinegar, salt, and pepper.
Toss with vegetables until they are coated. Spread evenly on a large roasting pan.
Roast for 35 to 40 minutes in the preheated oven, stirring every 10 minutes, or until
vegetables are cooked through and browned
Note
Dried herbs can be used instead of fresh herbs.
You can substitute different types of vegetables for this recipe.
Calgary Immigrant Womens Association 2009 32
Name of Recipe: Vegetable Burrito
Country: unknown
Use: lunch or dinner
Provided by: Grace Wong
Ingredients
8-10 tortillas
1 can refried beans
1 tsp vegetable oil
1 clove garlic, crushed
1 cup chopped onions
1/2 cup cubed carrots
1/2 cup chopped zucchini
2 green peppers, diced
2 tomatoes, chopped
1 cup shredded cheddar cheese
Salt and black pepper as desired
Directions
Preheat oven to 425 degrees.
In a large skillet, heat oil over medium heat; saut garlic, onion, zucchini and carrot until
tender. Add salt and pepper to taste. Assemble burritos. Working with one tortilla at a
time, spread 3 tablespoons refried beans on each tortilla. Top with 1/2 cup vegetables;
sprinkle with cheese. Roll up tortilla and put it in a baking pan. Cover pan with foil; bake
15 minutes.
Note
You can substitute different types of vegetables for this recipe.
Calgary Immigrant Womens Association 2009 33
Name of Recipe: Nikujaga (meat and potato)
Country: J apan
Provided by: Mai Nagao
Ingredients
4 potatoes
1 onion
200 g beef (thin sliced)
3 tsp green peas
3 tsp salad oil
3 tsp sugar
2 tsp J apanese sake
4 tsp soy sauce
2 cups water
2 tsp J apanese mirin (sweet sake)
Directions
Cut the beef to approximately 3-4 cm in length, cut the onion and potatoes to bite-size
pieces
Heat the onion in a pot on medium heat with salad oil until onion becomes slightly
transparent
When the beef is fully cooked, add water, then add only 2 tsp each of sugar, sake,
mirin, soy sauce. Heat in high heat with the lid on until it comes to a boil. Lower the
heat after boiled.
When the base sauce is half done, add the rest of soy sauce, sugar and close it with a
lid again
Boil until base sauce is mostly gone (stirring occasionally), then add green peas. In
high heat stir for a couple of minutes, then done
Calgary Immigrant Womens Association 2009 34
Desserts
Healthy Living Cookbook
Calgary Immigrant Womens Association
Calgary Immigrant Womens Association 2009 35
Name of Recipe: Banana Walnut Cake
Country: Malaysia
Use: dessert
Provided by: Ban Chan
Ingredients
1 cup flour
2 tsp baking powder
tsp baking soda
tsp salt
2 eggs
cup sugar
2-3 mashed bananas
1/3 cup oil
cup milk
Chopped walnuts, as much as you like
Directions
In a separate bowl, mix eggs, sugar, bananas, oil and milk well
Sift flour mixture into the wet ingredients, and mix well
Pour batter evenly into greased loaf pan and top with walnuts
Bake in oven preheated to 360 F for 40 minutes or until a toothpick inserted into the
cake will come out clean
Beat eggs, milk, canola oil, baking powder, flour, salt and cinnamon together well,
then mix by hand
Drop batter in tablespoon-sized portions into hot oil and cook until red and puffy balls
(these are the balahsham balls)
To make the syrup, boil the water and sugar, then add lemon and vanilla and remove
from heat